Evidence 

https://www1.racgp.org.au/ajgp/2022/march/postpartum-nutrition-guidance-for-gps 

Lauren Ball   Susan de Jersey   Joy Parkinson   Lisa Vincze   Shelley Wilkinson   

The postpartum period is an exciting yet challenging time, requiring physical, emotional and social adjustment to new norms and expectations for mothers. This period, which includes the immediate six weeks following delivery but can last up to 12 months after childbirth, involves significant bodily changes and learning for mothers, resulting in considerable information seeking for specific health concerns and social support and advice. In addition to recovery from birth, the postpartum period is a critical time within the life course for healthy eating goals to support both a woman’s long-term health and future potential pregnancies. 

Education 

Proper nutrition postpartum is essential for recovery, maintaining energy levels, and supporting milk production if you're expressing breastmilk or breastfeeding. When your baby is in the Neonatal ward, stress levels can be high, making it even more important to fuel your body with the right nutrients. 

Key Nutrients for Recovery 

Protein - Supports tissue repair and helps with energy levels. Include lean meats, eggs, dairy, legumes, and nuts. 

Iron - Essential for replenishing blood loss during childbirth. Sources include red meat, spinach, and fortified cereals. 

Calcium - Important for bone health, especially if breastfeeding. Dairy products, fortified plant-based milks, and leafy greens are good sources. 

Omega-3 Fatty Acids - Support brain health and mood. Found in fatty fish (like salmon), flaxseeds, and walnuts. 

Fiber - Aids in digestion and prevents constipation. Whole grains, fruits, and vegetables are excellent sources. 

Hydration - Drink plenty of water to stay hydrated, especially if expressing milk and/or breastfeeding. 

Quick and Easy Meal Ideas 

Smoothies: Combine yogurt, fruit, and a handful of spinach for a nutrient-packed meal. 

Salads with Protein: Mix leafy greens with grilled chicken or tofu, nuts, and a variety of colourful vegetables. 

Overnight Oats: Prepare oats with milk or a dairy-free alternative, chia seeds, and berries the night before for a quick breakfast. 

Stir-Fry: Use pre-cut veggies, lean protein, and whole grains like brown rice or quinoa. 

Snack Smart: Keep healthy snacks on hand, like nuts, fruit, yogurt, or whole-grain crackers. 

Top Tips 

• Meal prep when you can, so you have healthy options ready. 

• Bring nutrient-dense snacks to the hospital to avoid relying on vending machines. 

• Eat small meals throughout the day to keep your energy up. 

• Carry a water bottle to ensure you’re drinking enough fluids. 

Empowerment 

Good nutrition also supports mental health, which is crucial during the Neonatal journey. Eating balanced meals can help stabilise mood and energy levels, making it easier to cope with stress. 

Don’t hesitate to ask for help with meal preparation from friends, family, or support groups. Many communities offer meal train services or other support networks for families in the Neonatal wards. 

Speak to the Social Work team in the Neonatal unit for advice and support.  

Useful links 

Miracle Babies Foundation 

https://www.miraclebabies.org.au/content/looking-after-yourself/gjrf94 

Australian Guidelines for Healthy Eating  

https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating 

Parents who have been there –Dinners on us/Food Hampers - Adelaide 

https://www.parentswho.com.au/support-services